Wednesday 11.19.2025

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Front Squat x 4 reps @ 30X1
Rest 2 minutes
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*Set 1 — 6/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 8/10 RPE
*Set 4 — 9/10 RPE
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Perform 1-2 warm-up sets to find an appropriate starting weight. Increase loading each set to hit the prescribed RPE.
The reps have decrease from last week to allow for an increase in weight.
*For those that are newer to squatting, and would like more volume, perform Goblet or KB Front Squats for sets of 6-8 at the prescribed tempo

B. Option 1: Mixed Conditioning
Against a 12-minute clock:
3 Wall Balls*
6 Toes to Bar (or Hanging Knee Raises)
9/7 Calorie Bike, Ski, or Row
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*You will add 3 reps to the Wall Balls each round (ie. Round 1 = 3 reps; Round 2 = 6 reps; Round 3 = 9 reps, and so on).

OR

Option 2: Strength Balance/"PUMP"
Three or four sets, not for time, of:
6-8 Goblet Dumbbell or Kettlebell Curtsy Lunge each leg @ 20X0
8-10 Single Leg Dumbbell or Kettlebell Hip Thrust each leg @ 20X0
10-12 Single Arm Dumbbell or Kettlebell Row each arm @ 20X0
Rest as needed

C. Two or Three sets of:
Banded Face Pulls x 12-15 reps @ 20X0
Rest 30 seconds
Plank or Weighted Plank Hold x 30-45 seconds
Rest 60 seconds

“ENDURANCE (AKA SWEAT SESH)”

Every minute, on the minute, for 32-40 minutes (8-10 sets):
Minute 1 — 45 Second Run or Row
Minute 2 — 45 Second Ski
Minute 3 — 45 Second Echo Bike
Minute 4 — Rest